Strength 

Squat 5 x 5 

Press 3 x 5 

Deadlift 1 x 5 

 

Gymnastics 

Pull up 5 x 5 

Ring Row 3 x 15 

Handstand Hold 1 x 5:00

 

Conditioning 

Ski Erg 10 x :30 w. 1:30 recovery